ME Bench 2/27/2010

Warm Up
Raw Bench
? x bar
? x135
? x 185
5 x 225
5 x 275
1 x 315
2 x 365-3 brd
1 x 385
1 x 405* Nate touched it but said he didn't help with it.

Full ROM S Press CG
8 x 135
8 x 185
8 x 225
7 x 225

Lil Dave’s Q Tri’s
3 sets

CS Rows
8 x 2 plates
8 x 3 plates 3 x 8 x 3 plates + 25

Face Pulls
4 x 25

Not bad. Everything felt heavy. Not sure why. The 405 felt REALLY heavy. Goofy.

Maranatha

God Bless!

Bench Assist 2/24/2010

Warm up

Military
? x bar
3 x 135
3 x 165 70%
3 x 190 80%
3 x 210 90%

Dips
4 x 15

Seated CG Rows
4 x 25

Maranatha

God Bless!

Bench Assist Wed 2/17 and ME Bench 2/20

Bench Assist 2/17
Warm up
Mil
5 x 155 65%
5 x 175 75%
5 x 200 85%

Dips
4 x 12

Seated C NG Rows
4 x 25

ME Bench
Warm up
Floor Pin Press @ Chest
? x Bar
? x 135
5 x 185
5 x 245
3 x 295
1 x 335
2 x m (.5) x 345
3 x 305
6 x 275

3 brd comp grip
5 x 315
5 x 345
3 x 365

Push Downs
A bunch

Hi pulley WG Rows
4 x 25

Face Pulls
4 x 25

Not happy with the misses on the 345. Just not enough gas in the tank.

Feeling pretty healthy. That's a good thing.

Mixed emotions about the new gig starting on Thursday.

God knows and cares

Maranatha

God Bless!

Monday Core 2/15/2010

Core
Warm up
Land Mines
4 sets

SSB Box Squats
8 x bar = 65#
8 x 155
3 x 8 x 245
I like these. Good core stability work with the SSB. Gonna try with straps and weight swinging next cycle.

DB Swings
3 x 12 x 40 ea side

Stand Abs
4 x 30

Nice session. Nothing huge but good work nonetheless.

Start a new job 2/25. Going to be good. God does provide.

Maranatha

God Bless!

ME Bench 2/13/2010

Didn't train during the week
ME Bench
Warm up
Flat Raw Bench
2 x ? x bar
? x 135
? x 185
10 x 225
3 x 275
4 x 315
1 x 345
2 x 1 x 355 These felt pretty good. Moved my groove back up mid sternum for raw and that seemed to get back some speed off the bottom I hadn't felt in a while.

Add short mini & monster mini ea side: bands 155# @ top
Worked up to 3 x 390 @ top full ROM and 1 x 445 top + 3 boards
(lost my notes from the session and forgot the exact increments that we loaded.

CG 3 boards
20 x 135
20 x 185
20 x 225
7 x 275

CS Rows
25 x 2 plates
3 x 25 x 2 p + 10#

Face Pulls
4 x 25

Good session. Perhaps I might do ok on April 3 (Ripped Fitness APF-AAPF meet).

Maranatha

God Bless!

ME Bench 2/6/10

Warm up
Shirted 1 Brd/Full ROM
? x bar
? x 135
? x 185
5 x 225
4 x 275
2 x 315
1 x 345
Add KKDD
1 x 405 + 1 board
2 x 1 x 435 nt
1 x 455 nt hit u r
1 x 465 nt

Incline S Press
10 x 135
8 x 185
2 x 8 x 185 + 2-9# KB’s on short mini’s

CS NG Rows
1 x 40 x 1 plate

Push Downs
1 x 40

Face Pulls
1 x 40

Not a great session. So many variables to deal with in the open back DD. I can rock the boards: 535# 2 board and a 545# 3 board. But, getting the shirt adjusted to touch is another matter all together. Have to figure out how to get the weight down through the "bubble". Perhaps as I drop a bit more weight. It was sized when I was about 12-15# lighter. Perhaps I need to bite the bullet and get into a Metal King Presser. Doesn't fit the budget at this time but who know for the future? Any way, all things considered I probably will lift RAW in the April Rippped meet.

Part of the problem Sat was the week that I had. Trying to find a different truck (the Ranger finally bought the farm, kicked the bucket, went 6 feet under, pushing up daisies, assumed room temperature... By the Grace of God I got a decent '97 S10. It needed a mirror, antenna and a couple of other minor things but so far so good. Work has also been tough. Lots of reasons for that. Things really need to improve one way or another or one way or another I won't be there for long. God knows and is in control IS 41:10,11

Gotta Fly

Maranatha

God Bless!

Weds Bench Assist 2/3/10

Warm Up

Mil
? x bar
5 x 135
5 x 175
3 x 195
1 x 220

Dips
4 sucky sets

Dip Machine
2 x 30 x??

Hi Pulley NG Rows
3 x 30

Maranatha

God Bless!

Core 2/1/2010

Core
Warm Up
Strap Landmines
3 sets

Leg Press
3 x 25 x 365

DB Swing to Snatch
3 x 12 x 30 ea side

Stand Abs
3 x 30

Super set w/calf raises
3 x 30 x bwt

Continuing to increase reps as part of the experiment. I am sure I will find that though the weights have dropped the increase in reps will increase the volume.

Maranatha

God Bless!

ME Bench 1/30/2010

ME Bench
Warm Up
Raw Cambered Squat Bar w/Chains
(full sets of chains (maybe 70# per side per Brad; 140# extra @ top) Bar = 65#
? x bar + 1 set
? x bar + 4 sets
? x 155 + “
2 x 205 + “
2 x 225 + “
1 x 245 + “
M? x 255 + “ Jeff said he touched and helped under 5# worth.
2 x 225 + 4 sets
Cambered bar always adds some excitement.

CG 3 board
10 x 225
8 x 245
8 x 265
6 x 275

Lil Dave Tri Tri’s
5 sets forward, rev, push downs

CS Rows
4 x 25 x 2 plates

Face Pulls
3 x 30

Read something about higher reps increasing the time under tension and thereby changing metabolisme etc and in some folks it has resulted in increased hypertrophy and fat loss. Time will tell f this works.

Maranatha

God Bless!